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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 Rounds

60 seconds Row/Bike/Run/Ski @Easy

3 Inch worms

B. Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

https://youtu.be/QQPiREsGaQY

C. Specific

2-3 sets

20 sec Max in and out plate hops

5 Scap pulls + 3 Beat swings

10 Alternating Cossack squats

Metcon

A: Metcon (Time)

For time

100-80-60-40-20

Double-unders

50-40-30-20-10

TTB

Wall balls @20/14 lbs
KG:10/8

Score: Time

TC: 22mins

Scaling options

Beginner

For time

100-80-60-40-20

Single unders*

50-40-30-20-10

V-ups

Wall balls @light

*Attempt a double under every 10 reps

Intermediate

For time

50-40-30-20-10

Double unders

TTB x (0.5 reps) or Toes to eye level

Wall balls @20/14 lbs x (0.5 reps)

COMP

Awful Annie

For Time

50 Double-Unders

50 GHD Sit-Ups

5 Cleans (275/185 lb)

40 Double-Unders

40 GHD Sit-Ups

4 Cleans (275/185 lb)

30 Double-Unders

30 GHD Sit-Ups

3 Cleans (275/185 lb)

20 Double-Unders

20 GHD Sit-Ups

2 Cleans (275/185 lb)

10 Double-Unders

10 GHD Sit-Ups

1 Clean (275/185 lb)

Extra Accessory

Metcon (Weight)

3 sets

5 DB Bench Press @mod-heavy

20 Band pull aparts